Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side unsupported 1-arm KB row + 10 Russian kettlebell swings)
A. DB rear foot elevated split squat, 3 x 6-8/leg, 30X0; begin a set every 2:00 (so L leg @ 00:00, R leg @ 02:00, L leg @ 04:00, and so on…)
+
AMRAP in 7:00:
7 toes-to-bar
7 DB thrusters, moderate/tough
21 double-unders or single-unders
+
5:00-10:00 mobility work – coach-led
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